OWN the movement before you exercise

 

Are you strengthening and reinforcing your dysfunctional self ?

Own the movement before you exercise
Partial patterns of movement, total muscle isolation result in muscle growth but also movement pattern atrophy.

Modern equipment technology actually strengthens limitations and reinforces poor movement. Weights are not the problem, programming is just not complete. Training partial patterns reinforce partial patterns, weights reinforce everything that is put under them.

The gym equipment industry offers us another solution, if a person couldn’t squat but still wanted to train leg muscle development they were there to help with the Leg press, leg extension, and leg curl machine. With these machines we can work the leg musculature without ever performing the functional patterns these muscles support. This is a big problem because the prime movers still get exercised while the stabilisers lag behind. The stabilisers don’t have to work in a natural manner in a partial pattern, during isolation exercises and on most weight machines. We dont want to then go train the stabilisers, we just need to train normal movement patterns for the average person.

What is the Functional Movement Screen (FMS)?
The Functional Movement Screen is a product of an exercise philosophy known as the Functional Movement Systems. This system is based on sound science, years of innovation, and current research. In its simplest form, the FMS is a ranking and grading assessment system without judgment, which readily identifies functional limitations and asymmetries that may hinder functional training and physical conditioning. Furthermore, it can help identify compensatory movement patterns that are indicative of increased risk of injury.
The FMS generates the Functional Movement Screen Score, which is then used to target problems and track progress. The scoring system is directly linked to a database of corrective exercises most beneficial to the individual to help restore mechanically sound movement patterns. It is a logical path to exercise choices and program design, which is communicable between the client, exercise professional and physician. The FMS looks objectively at quality of movement, and it is extremely reliable and reproducible.

The Test and Scoring Heirarchy
The FMS test itself is a seven movement screen accompanied by three clearing tests that requires a balance of mobility and stability. These are the: Deep Squat Movement Pattern; Hurdle Step Movement Pattern; Inline Lunge Movement Pattern; Shoulder Mobility Movement Pattern; Active Straight – Leg Raise Movement Pattern; Trunk Stability Push – Up Movement Pattern; Rotary Stability Movement Pattern. These movement patterns provide observable performance of basic loco motor, manipulative and stabilising movements by placing the individual in positions where weaknesses, imbalances, asymmetries and limitations become noticeable when appropriate mobility and motor control is not used.

There are three basic outcomes here, which are:
1. You will have an acceptable screen by which it is safe to proceed with full activities.
2. You may have a screen that is unacceptable, but you simply may require a corrective exercise strategy before advancing exercise and performance goals.
3. You may exhibit pain with movement, either in the screen or in one of the clearing tests, which will require referral to an appropriate health care provider like us here at Myotherapy and Massage.

The FMS is designed for all healthy, active and inactive people, and it is used for those who do not present with pain or injury.

SFMA testing and treatment is the equilivent for people with pain and injury

Both Available  At Myotherapy and Massage

7027 Southport Nerang Rd Nerang

 

For further reading:
Cook, G. 2003. Athletic Body in Balance. United States of America: Human Kinetics.
Cook, G., Burton, L., Kiesel, K., Rose, G., Bryant, M. F. 2010. Movement. CA, United States of America: On Target Publications.
Iardella, S. Exposing the Importance of the Functional Movement Screen (FMS)

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5 tips to staying motivated in exercise


 

STAYING ACTIVE PAYS OFF!

5 Tips to staying interested

Bring a Buddy

Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. With 8 out of 10 people wanting to exercise you shouldnt have a problem finding someone. Pick them up or visa versa, It’s commitment to your buddy that drives you out of bed on those cold mornings.

Just move every day

Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise.

Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity.

Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.

(ACSM’s physical activity recommendations for healthy adults, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week,or 20 minutes of more vigorous activity three days per week and strength training at least 2 days per week using body weight and progressive  resistance to force like weights for eg.)
Regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones., reduces the risk of various cancers, and even enhances your mood.

Have Fun!

You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested.

The first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good.

Do it for the right reasons

Studies show that people who are “externally motivated” — that is, they hit the gym just to look good at your class reunion — don’t stick with it. Those who are “internally motivated” — meaning they exercise because they love it — are the ones who stay in it for the long run.

Don’t be your own drill sergeant.

Half of all people who start a new exercise program ditch it within the first year. It often happens because they can’t keep up the boot-camp pace they’ve forced on themselves. It’s better to work within your limits, and gradually get stronger.

Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained. Come see me at Myotherapy and Massage for all your muscle injury or pain needs.

What is Myotherapy?It is the assessment and treatment of musculoskeletal pain


Myotherapy is not remedial therapy just like physiotherapy is not myotherapy! Physiotherapy for example has remedial massage as one treatment option, but does not encompass the whole treatment.

“Myotherapy is a skilled, hands on manipulation of  areas of the body like tendons, inert tissues, ligaments myofacia and muscle. But that,s not all.

Myotherapy is a one stop shop. It combines a range of healthcare practices including clinical assessment, rehabilitation for injuries, past and present. It deals with effects of acute and chronic pain from:

Physical muscle pain and general pain management techniques,

Psychological-cognitive behavoral- social elements of treatment,

Lifestyle education,  adjustments,

Functional correctives and progressive exercise.

Whats in it for you?

What it can do for you is solve your short term and long term pain.  Symptoms like sciatic pain, headache, shoulder pain, arthritic pain symptoms, disc degeneration, fibromyalgia, elbow and lower limb tendinopathies can  respond really well to Myotherapy treatment.  Myotherapy can get to the bottom of the problem, it has the ability  restore joint movements to their normal functioning and get you moving better.

The key to resolving long term pain is to look at how you move.  Do you harbor any faulty movement patterns from past injuries, do you feel stuck or tight in how you normally move?  Its not enough to just stretch, its not enough to build strength and get back into the gym. Pain and dysfunction can be complicated, it involves layers of social, emotional, mechanical and neural layers.  When posture and movement show improvement , lasting relief can be achieved.